Wednesday 10.28.15

Essentials:
A.
5 Sets
Butterfly Seated Dumbbell Overhead Hold x 45sec
On the 2min Marks
or
ADAPT

B.
4 Sets
Back Squat Cluster x 3.3.3
Tempo 33×1
Rest 30 sec between Clusters
On the 3 Min Marks

C.
6 Rounds For Time:
Back Squat x 5 reps 75%
Burpees x 10 reps
*Back Squat from Rack

Fitness:
A.
5 Sets
Power Snatch and Pausing Overhead Squat (10 sec) x 2 reps
On the 2min Marks
or
ADAPT

B.
4 Sets
Back Squat Cluster x 1.1.1
Tempo 33×1
Rest 30 sec between Clusters
On the 3 Min Marks

C.
6 Rounds For Time:
Overhead Squat x 5 reps 80% of Snatch
Burpees x 10 reps

Performance:
A.
4 Sets
Tall Snatch x 5 reps 55-75/45-65
Squat Snatch x 2 65% (Pause 10 sec at bottom of Squat on each rep)
On the 2:30 min Marks
or
ADAPT

B.
4 Sets
Back Squat Cluster with Chains (80lbs) x 1.1.1
Tempo 33×1
Rest 30 sec between Clusters
On the 3 Min Marks

C.
6 Rounds For Time:
Overhead Squat x 5 reps 185/125
Burpees x 10 reps
+
Competitor Session 2:
A1.
5 Sets
Box Squat x 10 reps 135/95
Rest 1min
A2.
5 Sets
Seated Box Jumps x 10 reps
Rest 2min